Sports and Nutrition Part 3

Sports and Nutrition Part 3


In this part of Sports and Nutrition Part 3 we would learn about Micro Nutrients. Micro nutrients and it’s one component that is Minerals. 

Sports and Nutrition
Sports and Nutrition


Lets Discuss about Minerals in details 
1. Minerals are required for healthy teeth, bones and muscles.
2. Minerals are also used by body for various activities such as transmission of nerve impulses, the formation of hormones, maintenance of heartbeat, etc

Minerals can be classified into macro, i.e., major minerals and micro-elements or trace minerals

Difference Between Macro and Micro Minerals
  Macro minerals Micro minerals
Requirement  more amount. less amount.
Example calcium, phosphorus, sodium, chlorine, etc copper, iron, iodine, fluoride, cobalt, etc
Requirement per day 0.1 gram 0.01 gram


Macro minerals:


Milk An Example of Calcium
Milk – Source of Calcium

A) Calcium

1.  growth and development of our bones and teeth.
2. makes the teeth and bones strong and healthy.
3. helps in blood clotting.
4. deficiency may cause rickets.
5. Sources are milk, orange juice, eggs, yogurt, green leafy vegetables and cereals.
An example of Potassium
Tomato a Source of Potassium

B) Potassium

1. helpful in keeping the nervous system and muscular system fit and active all the time.
2. helps in maintaining the amount of water in blood and tissues.
3. Sources are peanuts, citrus fruits, beans, banana, tomatoes.
Salt - An example of Sodium
Salt – Source of Sodium

C) Sodium

1. It helps in muscular activities. 
2. It also helps in the transmission of nerve impulses.
3. Its main sources are table salt, pickles, butter.
Fish - Source of Magnesium
Fish – Source of Phosphorus


D) Phosphorus
1. Phosphorus helps in the formation of bones and teeth.
2. It keeps the muscles and nerve activities normal.
3. It is found in rich quantity in egg, fish, cod liver, milk, unpolished rice.


Bean - Source of Magnesium
Bean – Source of Magnesium

E) Magnesium

1. It repairs and maintains body cells. 
2. It is found in meat, brown rice, beans, whole grains.



Micro Minerals



Fish - Source of Iodine
Fish – Source of Iodine

A) Iodine

1. It helps in the production of hormones in the thyroid gland.  
2. It is also significant for proper growth and development of the body.
3. Lack of iodine can cause goitre (swollen thyroid gland) and mental retardation.
4. It is found in iodised salt, fish and sea food.


Dry Fruit - Source of Iron
Dry Fruit – Source of Iron

B) Iron

1. It is essential in the production of haemoglobin.
2. Its deficiency causes anaemia
3. It is found in liver, meat, egg, dry fruits, spinach, banana, and green leafy vegetables.


Carrot - Source of Chromium
Carrot – Source of Chromium

C) Chromium

1. It stimulates insulin activity.
2. Its deficiency may cause diabetes.
3. It is found in soyabean, blackgram, carrot, tomato, groundnuts.

Green Leafy Vegetable - Source of Copper
Green Leafy Vegetable – Source of Copper

D) Copper

1. It helps iron in the formation of hemoglobin.
2. It is found in eggs, pulses and green leafy.


Meat - Source of Copper
Meat – Source of Cobalt

E) Cobalt

1. It protects us from anaemia.
2. found in green leafy vegetables, milk and meat.

Click below for its others Parts of this Chapters Sports and Nutrition Part 3

Part 1                     Part 2                 Part 4                    Part 5                  Part 6

Part 7                     Part 8                 Part 9

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Sports and Nutrition Part 3

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